5 front squat @ 35-85-115-135-155(PR!)-135

Fran:

21-15-9

thrusters @ 65

pullups

8:29

Power snatch: build to 1RM in 12 minutes -- 100 lbs

"Fran"
For time:
21-15-9
thruster @ 65lb
pullups

7:40

Front squat 8-5-3-1-1-1-1-F @ 35-85-135-155-165-175-180(PR!)-(185)

Then for time:
"Fran"
21-15-9
thruster @ 65lb
pullups
7:25 PR!!!

Then 1 weighted pullup @ 20-26-28.5-(31F) lbs
Then 1 weighted chinup @ 26-28.5-30-(31F) lbs

5 min AMRAP strict chinups - 24
10 min rest
5 min AMRAP strict handstand pushups - 4 (+2 fails)

Back squat 8-5-3-3-1-1-1-1 @ 35-85-135-155-175-195-205-215(PR!)

Fran:
21-15-9
Thrusters @ 65 lbs
Pullups
7:34 PR!!!

Then 8 minutes no-wall handstand work

Then 6 minutes EMOM:
5 touch-and-go power cleans @ 85-105-115-120-125-125

Hang squat clean 3-3-3 @ 85-95-105, 2 min rest

Then Fran. Eff.
For time:
21-15-9
Thrusters (65 lbs)
Pullups

9:54. Lame. I was pretty slow on the thrusters in the first set because my shoulder was a little sore. I think I should have done some handstands to warm it up more. And then at the end, my dehydration and pukey caught up to me so I had to pause for that. I should be able to crank out this workout and I never do. Boo.

Fran

Warmup:
500m row
Active stretch

2 rounds:
3 pistols per leg (off a box, no hands)
5 pullups
7 squat jumps

Thrusters 6-1 @ 35-65

Workout:
Fran:
For time, 21-15-9 reps of:
Thrusters (65 lbs)
Pullups

9:41. I can do better.

CrossFit Level 1 Cert + Fran

AM workout:
Tabata squats (8 rounds of 20 seconds work, 10 seconds rest)
18-18-18-17-17-17-16-16

PM workout:
Fran
For time:
21-15-9
Thrusters (65 lbs)
Pullups

Time cap was at 10:00. I finished all but 7 pullups. Boooooooo.